Why You Can’t Stop Eating Ultra-Processed Foods - Dr Rangan Chatterjee with Dr Chris Van Tulleken
The Danger of Ultra-Processed Foods
Ultra-processed foods (UPFs) are a leading cause of early death and disease: UPFs are widely consumed, making up most of what we eat, and are strongly linked to numerous negative health outcomes including cardiovascular disease, metabolic disease, early death, various cancers, dementia, anxiety, depression, and inflammatory bowel disease. They are now considered a leading cause of early death globally, potentially surpassing tobacco in some areas, and are a major contributor to diet-related diseases.
Harm extends beyond weight gain: The detrimental effects of UPF consumption are not solely tied to weight. Even individuals at a "healthy weight" who consume an average of 60% of their calories from UPFs are vulnerable to all associated harms. Many studies adjust for weight gain, proving that these negative health outcomes exist irrespective of an individual's body weight.
UPFs are proven to cause, not just associate with, disease: Extensive research, including over 2,000 peer-reviewed publications and 70 prospective clinical studies (the same type used to prove tobacco causes lung cancer), demonstrates a causal link between UPF consumption and various health problems. There's a clear dose-dependent relationship, meaning the more UPFs consumed, the worse the effects.
Willpower is not the primary issue: The widespread increase in weight across all demographics since the mid-1970s is primarily attributed to changes in the food environment, not a lack of willpower. For many, UPFs are the only affordable and available food options, making individual "choice" incredibly challenging. Blaming individuals for their struggles in a toxic food landscape is unjust, as powerful corporations and marketing budgets are at play.
The food system's true purpose is profit, not nourishment: The industrial food supply system is designed to extract money from consumers and generate profit for large corporations and pension funds, rather than to nourish people. This economic incentive drives the creation of products that are convenient, easily marketed, addictive, and highly profitable.
UPFs are inherently addictive: UPFs are engineered for addiction, with the same parts of the brain lighting up as with drug addiction. They deliver rewarding molecules (sugar, fat, protein) extremely quickly, creating a physiological response that drives excess consumption. The concept of "food addiction" is well-supported by data, with many people reporting addiction to UPFs comparable to alcohol addiction. Abstinence, usually associated with drug addiction, becomes a relevant concept for UPFs due to their discretionary nature.
Understanding the difference between processed and ultra-processed food is crucial: Processing (e.g., cooking, canning, milling, fermenting) has been a normal and ancient human activity for over a million years, essential for our diet. Ultra-processing, however, is new, exclusively industrial, and involves breaking down food into component parts and reassembling them with industrial ingredients (e.g., synthetic emulsifiers, non-nutritive sweeteners, flavourings) not found in a domestic kitchen, primarily for profit.
Food labels and health claims on UPFs are often misleading: Labels on UPFs frequently make bold health claims (e.g., "heart's healthy," "source of fibre," "no added sugar") that can mislead consumers, especially parents, into believing these products are beneficial. These claims are often based on unrealistic serving sizes or mask the true nature of the product, which is designed for industrial profit rather than health.
Artificial sweeteners cause metabolic confusion: Non-nutritive sweeteners like aspartame and acesulfame K, common in "diet" drinks, do not seem to lead to weight loss and can cause metabolic confusion. The sweet taste on the tongue prepares the body for sugar, and when it doesn't arrive, it creates physiological stress, which may elevate blood sugar and contribute to metabolic issues, making diet drinks not superior to their sugary counterparts for long-term health.
Stress and poverty drive UPF consumption: Stress and poverty are major drivers of negative health behaviours, including increased consumption of UPFs. People often turn to UPFs when stressed, but rarely binge on whole, unprocessed foods. Addressing poverty would significantly alleviate many diet-related health problems, as disadvantaged communities are often forced to rely on cheaper, more available UPFs.
Strategies for Reducing UPF Consumption
Prioritise whole, unprocessed foods: Focus on consuming single-ingredient foods like fruits, vegetables, and whole grains. If you cook at home, almost any meal prepared with whole ingredients will be better than UPFs. This can also reconnect you to a core human activity and be a meditative experience.
Read ingredient labels carefully: To identify UPFs, look for products with long lists of ingredients, items not typically found in a home kitchen (e.g., synthetic emulsifiers, xantham gum, non-nutritive sweeteners, flavourings), or health claims. If you're reading an ingredient list, it's likely an industrially produced food.
Understand realistic serving sizes: Be aware that the small serving sizes indicated on UPF packaging for nutritional information (e.g., 30g for cereal) are often unrealistic and not reflective of how much people actually consume. Do not rely solely on the traffic light system, which can be misleading based on these small portions.
Reduce consumption of UPFs to lower health risks: While complete abstinence might be difficult for everyone, reducing the percentage of calories from UPFs in your diet (e.g., from 60% to 40%, 30%, or even 15%) can lead to significant health benefits. It's about the overall dietary pattern rather than individual products being "poisonous".
Switch drinks to milk and water: The most impactful single intervention to improve health, especially for children, is to replace sugary drinks, diet sodas, and other processed liquids with milk and water. This simple change has a profound positive effect.
Budget for higher quality food, if possible: Real food often costs more. If resources allow, allocate a larger portion of your income to buying whole foods, even if it means adjusting spending elsewhere. For those with limited means, focusing on affordable whole foods like eggs can still be a valuable step.
Plan and make food preparation enjoyable: Integrate food preparation into your daily schedule. Simple actions like putting on music while cooking can transform it into an enjoyable activity. Plan shopping in advance to ensure you have access to whole, unprocessed ingredients.
Adopt an "activist" mindset when shopping: Consider your purchasing choices as a form of activism. Choose not to financially support companies whose practices cause environmental destruction, harm to children, and extract resources from disadvantaged communities. This shifts the focus from personal shame to systemic issues.
Mindfully consume and inspect UPFs to trigger "disgust": If consuming UPFs, do so mindfully. Serving takeaways on real plates with cutlery, rather than eating from the packaging, can help expose the artifice of the food and potentially trigger a "disgust" response, which can be crucial in breaking addictive patterns.
Educate children without forbidding: For parents, fostering a home environment with a whole-food-based diet is key. Educate children about the difference between nourishing and non-nourishing foods and give them agency in their choices. While allowing occasional treats at parties helps them fit in, the foundation of their diet should remain whole foods.